Food and Nutrition

Select the Right Knife: Use the appropriate knife for the task. A chef's knife is versatile and can handle many cutting jobs.

Grip the Knife: Hold the knife firmly but not too tightly. Place your thumb and index finger on the blade near the handle for control.

Safe Cutting Board: Use a stable and clean cutting board. Consider using a damp cloth or a rubber mat underneath to prevent slipping.

Basic Cuts: Start with basic cuts like slicing, dicing, and chopping. Keep your fingers tucked in and use your knuckles as a guide to avoid cutting yourself.

Practice Patience: Don't rush. Take your time to cut ingredients evenly and consistently.

Maintain Sharpness: A sharp knife is safer than a dull one. Use a knife sharpener or have your knives professionally sharpened regularly.

Use Airtight Containers: Store leftovers and perishable items like fruits and vegetables in airtight containers to maintain freshness and prevent odours from spreading.

Label and Date: Label containers with the contents and the date they were stored. This helps you keep track of freshness.

Refrigerate Properly: Keep perishables in the refrigerator at or below 40°F (4°C). Store raw meats on the bottom shelf to prevent cross-contamination.

Freezing Tips: When freezing, remove excess air from containers or use freezer bags. Use airtight containers to prevent freezer burn.

Rotate Your Stock: When putting away groceries, move older items to the front and newer items to the back to use older items first.

Don't Overcrowd: Avoid overcrowding the refrigerator or freezer to allow for proper air circulation, which helps maintain food quality.

Diversify Your Food Choices: Consume a wide variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and plant-based protein sources.

Protein: Incorporate plant-based protein sources such as tofu, tempeh, seitan, lentils, chickpeas, beans, quinoa, and nuts into your diet. Combining different protein sources can ensure you get a variety of amino acids.

Iron: Include iron-rich foods like beans, lentils, fortified cereals, tofu, spinach, and pumpkin seeds. Pair them with vitamin C-rich foods like citrus fruits or bell peppers to enhance iron absorption.

Calcium: Consume calcium-fortified plant milk (e.g., almond, soy, oat milk), tofu, leafy greens (e.g., kale, collard greens), and calcium-set tofu (firm tofu).

Vitamin B12: Since vitamin B12 is primarily found in animal products, consider taking a B12 supplement or eating B12-fortified foods like nutritional yeast, plant-based milk, or breakfast cereals.

Omega-3 Fatty Acids: Include sources of omega-3s like flaxseeds, chia seeds, hemp seeds, and walnuts in your diet. Consider a vegan algae-based omega-3 supplement.

Fiber: Embrace high-fiber foods like whole grains, legumes, fruits, vegetables, and nuts to promote digestive health and fullness.

Vitamin D: Get adequate sunlight exposure, or consider a vegan vitamin D supplement if you have limited sun exposure.

Iodine: Use iodized salt or consume iodine-rich foods like seaweed and iodine-fortified products in moderation.

Plan Balanced Meals: Create well-balanced meals by combining protein, carbohydrates, and healthy fats. Incorporate a variety of colors and textures to make meals appealing.

For Vegans

Vitamin B12: As mentioned earlier, it's crucial for vegans to either take a B12 supplement or regularly consume B12-fortified foods.

Calcium: Pay extra attention to calcium sources, as dairy is not an option. Ensure you're consuming enough calcium-rich plant foods or fortified products.

Vitamin D: Since vitamin D from sunlight may not be sufficient, consider a vegan vitamin D supplement.

Omega-3s: Vegans should pay particular attention to omega-3 intake by incorporating plant-based sources or taking supplements.

Zinc and Iron: Make sure your diet includes zinc-rich foods like legumes and nuts and iron-rich foods with high bioavailability like lentils and tofu.

Protein: Plan meals that provide enough protein through a combination of plant sources.

For Vegetarians (who consume dairy and eggs)

Dairy: Include dairy products like milk, yogurt, and cheese for calcium, protein, and vitamin B12.

Eggs: Eggs are a good source of protein, B vitamins, and minerals. Incorporate them into your diet for added nutrition.

Iron: While vegetarians have a broader range of iron sources, continue to include iron-rich plant foods like beans and leafy greens.